Older adults who met twice-weekly strength training guidelines had lower odds of dying in a new analysis by researchers at Penn State College of Medicine, Penn State Health Milton S. Hershey Medical Center and Columbia University. The study is the first to demonstrate the association in a large, nationally representative sample over an extended time period, particularly in an older population.

Half an hour of strength training per day, or three 50-minute sessions a week. That's the amount of strength training that reduces your chances of developing type 2 diabetes by a third. And if you do a bit of cycling, walking, swimming or running as well your chance of developing diabetes can go down by sixty percent, researchers at the University of Harvard discovered. They published their study in 2012 in the Archives of Internal Medicine.

In the health & fitness realm we battle opportunity costs all the time. It drives why we may hit up the pizza buffet rather than make an omelet, or why we’d choose to go exercise over going out drinking with our friends. Opportunity costs very much play a role in our ability to make healthy decisions and differ person to person.

According to a huge new study out of Canada, low-fat diets – even just diets low in saturated fat – are more likely to kill us. The study had another surprise for traditional dietitians, too. It showed that high-carb diets tend to send us to earlier graves, too.

Every session of fairly intensive physical exercise works like a mini chemotherapy course, we wrote recently. Physical exertion transforms the body into a hostile environment for cancer cells. An animal study that Danish researchers published in 2016 in Cell Metabolism tells how.

Every time you do intensive exercise, your body produces substances that kill cancer cells. The effect of a single session is limited, but the effect of a lifestyle that has included intensive exercise several times a week for years on end is probably considerable. Sports scientists at the University of Copenhagen discovered this.

Patrik Dahlin appeared on Super Human Radio and discussed a meta-analysis he authored comparing the health outcomes from adherence to a vegan/vegetarian diet –vs- an omnivorous diet. Many shocking things came from that discussion. The meta-analysis included over a quarter of a million human subjects.

This exercise has been around for years and was used by the old school bodybuilders such as Arnie with Vince Gironda really appreciating its effectiveness, as he used it extensively in all his ab region work. The exercise helps those with a distending gut [loose belly hangover from an underdeveloped transversus abdominus] and creates a sexy nice curve in the midsection.

I see it all the time: skinny guys carrying around tupperware filled with rice and chicken--and sometimes, with rice only--and other times, just vegetables, in an attempt to bulk up and gain some muscle. Despite hitting the gym regularly and sticking to their strict diet, they can't seem to gain weight. Here are my top 5 bulking foods that will pack on muscle fast!